Nri na iri nri na-eri
Ịchịkwa mmụba dị oké mkpa ma ọ bụrụ na ị nwere ọrịa ogbu na nkwonkwo ma ọ bụ ọrịa ọzọ na-afụ ụfụ. E nwere ọtụtụ ụzọ isi belata mbufụt . Nchikota ọgwụgwọ na-egbochi ọrịa mkpesa na mgbanwe ndụ nwere ike ịdị mkpa. Dịka ọmụmaatụ, nchịkọta nke ọgwụ na nri pụrụ ịdị irè karịa ma ọ bụ naanị.
Ịgbaso ihe oriri na-egbochi ndị mmadụ na-eri na-arịwanye elu.
N'ụzọ bụ isi, nri mgbochi na-elekwasị anya n'ihe oriri iji zere mmụba ahụ na ihe oriri na-agụnye na nri gị nke na-ebelata mbufụt. Okwu a bụ "nri" na-eme ka ị chee banyere nri nri na-adịghị adịte aka, mana nke ahụ abụghị nzube nke nri nchịkwa. Ọ bụ ezie na ị nwere ike ida ntakịrị arọ karịa iri nri nke ọma, nzube nke nri mgbochi mkpali bụ iji belata mbufụt.
Echiche nke Anti-Inflammatory Diet
Otu onye na-akwado ihe oriri na-egbochi ọrịa mkpali bụ Barry Sears, onye edemede nke "Mbibi mpaghara" na akwụkwọ nyocha. Ụzọ ndị ọzọ nke ụzọ a si eri nri bụ nri Mediterranean na nke Andrew Weil kwuru. Ihe oriri ndị a na-emesi mkpụrụ osisi na akwụkwọ nri ndị bara ọgaranya na antioxidants na phytochemicals. Ha na - achọ ka edozi omega-3 acid fatty acids (choro) na Omega-6 acid fatty acid (ka a ga - ebelata). Ihe oriri na-emetụta ihe mgbochi nwere ike ịme ka ọka bido ma kpochapụ nri ndị a gbanyere mkpọrọgwụ, na nke ụfọdụ iji wepụ shuga shuga na insulin.
Ogwu Arthritis na-ekwu na ọ dịghị nri ọ bụla nke onye nwere ọrịa ogbu na nkwonkwo kwesịrị ịgbaso, mana isi ihe dị na Mediterranean na-egosi na nri nwere ike inye aka ịchịkwa nsị.
Enweghi oke nyocha ma ma ihe ndi a na-eme ka mmadu ghara imetu ihe.
Ihe ka ukwuu n'ime nchọpụta ahụ emeela na ihe ọ bụla na-eri nri karịa ọmụmụ ndị na-agụghị akwụkwọ na ndị na-ejikọta otu njikwa na otu otu ule. Ozi ọma ahụ bụ na ọtụtụ akụkụ nke nri a na-adaba n'usoro ihe oriri dị mma dị ka edepụtara na Ntuziaka Ndị Dietary 2015-2020 maka ndị America site na Office nke Mgbochi Ọrịa na Nkwalite Ahụike.
Nri Na-egbochi Ndị Na-eri Ọkụ Erimeri
Nke a bụ otu mgbanwe nke ihe ị ga-eri na nri mgbochi mkpesa.
- Mkpụrụ osisi-nke ọma ma ọ bụ nke oyi (atọ na anọ servings kwa ụbọchị): Raspberries, blueberries, strawberries, piich, nectarines, oranges, grapefruit, grains red, plums, pomegranates, blaberries, cherries, apples and pears are excellent choices for fruit bụ nri ndị nwere nsogbu antioxidant ma dị elu na anthocyanidins .
- Akwụkwọ nri-raw ma ọ bụ esiri (anọ na ise servings kwa ụbọchị): Gris na-acha akwụkwọ ndụ, broccoli, kabeeji, Brussels na-epulite, bok choy, kọlịflawa, carrots, beets, eyịm, peas, squash, na raw salad greens so n'ime nhọrọ ndị ka mma Akwụkwọ nri. Nri beta-carotene bara uru bụ oke oke oke oke, tinyere nduku uto, carrots, kale, butshut squash, elu elu, ugu, mkpuru osisi mustard, cantaloupe, ose uhie uhie, na apricot, na akwukwo ahihia. A ga-etinye nri ndị bara uru na beta-cryptoxanthin , dịka skwọsh oyi, persimmons, papaya, tangerine, na-acha uhie uhie, na ọka.
- Achịcha na mkpo (otu n'ime abọ abụọ kwa ụbọchị): Nhọrọ ndị dị mma gụnyere Anasazi, adzuki, nwa, chickpeas, peas, na lentil.
- Pasta (abụọ na atọ servings kwa izu): Nri ọka, osikapa noodles, nchịkọta anụ bean, ọka wit dum na ihe ọkpụkpọ buckwheat bụ nhọrọ dị mma.
- Achịcha nile na kpụkọrọ akpụkọ (atọ na ise ise kwa ụbọchị): A na-atụ aro osikapa brị, osikapa basmati, osikapa ọhịa, buckwheat, ọka bali, groats, quinoa, na ọkpụkpụ ígwè.
- Nri dị mma (ise ruo asaa servings kwa ụbọchị): Mkpụrụ (karịsịa walnuts), avocados, mkpụrụ, omega-3 abụba na mmiri oyi mmiri, na nri nri soy bụ nhọrọ dị mma. Jiri mmanu mmanye na-amaghi nwoke na-esi nri.
- Azụ na ihe oriri na-edozi (abụọ na isii servings kwa izu): A na-atụ aro salmon, herring, sardines, na cod cod.
- Nri oriri zuru oke (otu abanye abụọ kwa ụbọchị): Tofu, tempeh, soymilk, edamame (soybean na-adịghị ahụkebe na pod), na soy mkpụrụ bụ ezigbo nhọrọ.
- Esi nri Asia mushrooms: A naghị ekwe ka ọnụ ọgụgụ dị ukwuu dị.
- Nri: Jiri turmeric , curry ntụ ntụ, ginger, garlic, chili ose, basil, pawuda, rosemary, na thyme.
- Ihe oriri Selenium - nri Brazil, tuna, crab, oysters, tilapia, cod, ohia, anu ehi, turkey, wheat wheat, grains dum .
- Tea (iko abụọ na anọ kwa ụbọchị): White, green, na oolong kacha mma. Ọzọkwa, ṅụọ mmiri dị ukwuu n'ụbọchị.
- Akwukwo nke oma na ihe ntinye: A nwere ike iji multivitamin, vitamin D , na mmanu oku.
- Uhie mmanya: Na-aṅụ otu n'ime iko abụọ kwa ụbọchị. Gị na dọkịta gị kwurịta ya.
- Achịcha siri ike: Nhọrọ kachasị mma gụnyere mkpụrụ osisi a mịrị amị (unsweetened), chocolate , ma ọ bụ mkpụrụ osisi sorbet.
Nri ka izere
Bee ihe oriri na nri nri ngwa ngwa. Zere nri dị oke abuba ( trans abụba , abụba jupụtara ). Zere ihe ndị dị na carbohydrates dị ọcha. Omega-3 acid fatty acid, dị ka e kwuru na ya, bụ abụba dị mma. A ghaghị egbutu Omega-6 abụba abụba na nri gị.
Isi mmalite:
> Ọrịa Ogbu na nkwonkwo. Ntọala Arthritis. https://www.arthritis.org/living-with-arthritis/arthritis-diet/.
> Graham S. Anti-Inflammatory Eating Plan (AIEP) . Chesapeake, VA: JIREH Marketing; 2012.
> Minihane M, Vinoy S, Russell WR, et al. Ọfụma nke obere ọkwa, ihe oriri na ahụike: nchọpụta nchọpụta ugbu a na nsụgharị ya. British Journal of Nutrition . 2015; 114 (07): 999-1012. doi: 10.1017 / s0007114515002093.
> Patterson E, Wall R, Fitzgerald GF, Ross RP, Stanton C. Mmetụta Ahụ Ike nke Omega-6 Ndị Na-ahụ Maka Ọkpụkpụ Aka. Akwụkwọ Nutrition na Metabolism . 2012; 2012: 1-16. Echiche: 10.1155 / 2012/539426.
> Sears B. Nri Mgbochi nke Mgbochi. Akwụkwọ nke American College of Nutrition . 2015; 34 (sup1): 14-21. doi: 10.1080 / 07315724.2015.1080105.